Intermediate Triathlete 12 Week Swim Program

Training Load By Week
Training Load By Week

This is a great 12-week swim training program for the intermediate triathlete. There are 4 swims per week that progress throughout the 12-weeks. Each swim provides a warm-up/technique set, main set, and cool-down set.

The workout distances range from 3000-4000 yards and are heavily focused on the freestyle stroke with minimal backstroke, breaststroke, fly, and kicking.

Sample Day 1
Week 1, Swim 1

300 FR aerobic
400 drill as 25 catch up/25 FR and repeat
200 FR build in 50s
8x50 FR as 2 aerobic/2 tempo and repeat; rest :20
400 FR aerobic, focusing on form
9x100 FR as 1 tempo/2 tempo and repeat; rest :30
300 FR aerobic, paddles only
200 choice c/d

Sample Day 3
Week 1, Swim 2

5x600 done as:

Set #1: drill as 100 FR aerobic swim, 50 catch up drill and repeat
Set #2: FR as 300 aerobic/300 tempo
Set #3: FR as 100 aerobic/100 tempo and repeat
Set #4: FR as 100 aerobic/200 tempo and repeat
Set #5: FR aerobic, focus on good form

Rest is :60 after each 600

Sample Day 5
Week 1, Swim 3

4x800 done as:

200 FR aerobic
rest :15
200 FR tempo
rest :15
200 FR threshold
rest :15
200 FR aerobic with paddles only, no buoy
Rest :30 before the next set

Sample Day 7
Week 1, Swim 4

400 FR as 300 aerobic/100 tempo
300 drill with fins as 25 kick on right side/25 kick on left side/25 FR and repeat
6x50 FR as 25 aerobic/25 threshold; rest :10
12x50 FR sprint; rest :20
100 easy choice
12x100 FR best effort; rest :30
100 choice c/d

Sample Day 8
Week 2, Swim 1

300 FR as 200 aerobic/100 tempo
4x50 drill as 25 catch up/25 FR; rest :10
300 FR as 50 aerobic/50 tempo and repeat
10x100 FR as 3 aerobic/2 tempo and repeat; rest :15
200 FR aerobic, paddles only, no buoy
8x75 FR as 3 tempo/1 aerobic and repeat; rest :10
200 FR aerobic, pull with buoy only, no paddles
200 choice c/d

Sample Day 10
Week 2, Swim 2

600 FR as 75 aerobic/25 tempo and repeat
200 drill as 25 choice scull/25 FR swim and repeat
4x50 FR kick with board, build from aerobic to tempo within each 50; rest :10
4x500 FR done as:

Sets #1, #3 done as 200 aerobic/200 tempo/100 threshold
Sets #2, #4 done as 200 tempo/200 aerobic/100 threshold
Rest :45 after each 500
200 FR aerobic c/d

Sample Day 12
Week 2, Swim 3

4x750 done as:

200 FR aerobic
100 drill as 25 catch up/25 FR swim and repeat
400 FR negative split (aerobic/tempo)
50 FR threshold
rest :60 and repeat

Bob Seebohar
eNRG performance

Bob Seebohar, MS, RD, CSSD, CSCS, METS II, is one of the first USA Triathlon Level III Elite Coaches in the country. He has personally coached Olympians, National Champions, and competitive age-groupers. Additionally, he is a USAT Youth and Junior Certified Coach, a NSCA Certified Strength and Conditioning Specialist, a Swim Speed Secret swim coach, and a Sport Dietitian. He owns eNRG Performance, which provides nutrition, physiological testing, and coaching services to all individuals.